My coursesSpanishAdd a new courseJust a Task0 day streakDo a lesson today to start a new streak!SMTWTFSStreak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View moreGemsYou have 500 gemsGo to shopHeartsYou have full heartsKeep on learningUnlimited heartsGet SuperRefill hearts350
Back
Double lunge with burpee and pull-ups

Exercise preview

Double lunge with burpee and pull-ups

Intermediate30 secondsJumping

Muscles worked

BicepsAbsCalvesGlutesHamstringsHip flexorsLatsLower chestLower backQuadsTriceps

You need

Pull-up bar

How to do it

  1. Get underneath the bar.
  2. Perform an explosive lunge with each leg, switching in mid air.
  3. Then perform a squat and a jump with your legs together.
  4. When you are in the air, grab the bar and perform a pull up.

Exercise demonstration from Calisteniapp, used under licence.